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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 04-22-2012 09:07 AM

Re: The Shed 'O Pain
 
1. Mobility work 15 minutes

2. TGU's 6-20#, 5-35#, 4-45#, 3-53#, 2-72#, 1-72#
Pronators 21-15-9 & Reverse Wrist Curls 21-15-9

3. Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
9 rounds + rope climb + 4 push ups
The push ups were the hard part.

JT Kalnay 04-22-2012 10:54 AM

Re: The Shed 'O Pain
 
Sunday April 22, 2012

Rest Day (to the extent that watching 7 kids counts as "rest")

JT Kalnay 04-23-2012 03:40 PM

Re: The Shed 'O Pain
 
Monday April 23, 2012

Supervised Warmup

12 minutes to work up to 3rm back squat
got up to 235#, then ran out of time, could have gone heavier

WOD
4 rounds of:
"run" 200m (drills are helping, actually felt a higher turnover rate today)
12x115# push press
15x18# box jump
rest 90 seconds

16:47

Check out the windstorm at the lighthouse outside my balcony...
[url]http://www.youtube.com/watch?v=bNGgpzjAaSY[/url]

Tim Babcock 04-23-2012 03:44 PM

Re: The Shed 'O Pain
 
2 boulder problems
10 Burpees
10 Pronators
5 rounds

Hangboard Workout

Tim Babcock 04-24-2012 03:11 PM

Re: The Shed 'O Pain
 
Warm Up
40 35# Kettlebell Swings
10 Box Jumps 20"
30 45# Kettlebell Swings
10 Box Jumps 20"
20 53# Kettlebell Swings
10 Box Jumps 20"
10 72# Kettlebell Swings
10 Box Jumps

WOD
"Annie"
Double Unders
Sit Ups
50-40-30-20-10
8:08

Jeffrey Fortuna 04-24-2012 03:58 PM

Re: The Shed 'O Pain
 
Monday 4-23-2012
Run:
0.5mi @4.0mph, 1% incline,
3.0mi @7.0mph, 1% incline (rest between miles)
Fist day running in Merrell minimalist shoes.

Climb:
Bouldered at CRG. Sent the 12.5 800 point problem easily.
Campus board workout
10 sets of 10 push-ups

Tuesday 4-24-2012
Rest day.

Spent the day at the hospital with Lena. The surgery went well and she is doing well. :)

JT Kalnay 04-24-2012 04:05 PM

Re: The Shed 'O Pain
 
Tuesday April 24, 2012

Footwork, finger work, and roof work at CRG.

Week 5 problems 100-500. (flash 1-4, three tries to send 500)
No chance whatsoever on 600 and above...

Jeffrey Fortuna 04-24-2012 04:25 PM

Re: The Shed 'O Pain
 
JT, nice job on the 12.5 problems. Sorry I missed you. I'm usually there on Tuesdays, but had more important things to do tonight.

JT Kalnay 04-25-2012 04:52 PM

Re: The Shed 'O Pain
 
Wednesday April 25, 2012

"Jim Brown"

3 rounds, for time:

400m
10 thrusters, 95#
15 jumping pullups
20 box burpees
400m
20 KBS, 55#
15 step ups onto 18" box
10 deadlifts, 95#

38:21

Rx was 135#, strict pullups, floor burpees, 24" box jumps

Tim Babcock 04-25-2012 05:01 PM

Re: The Shed 'O Pain
 
Bouldered for 1.5 hours
Worked in 5 X 10 pronators and reverse wrist curls.

Jeffrey Fortuna 04-26-2012 05:31 AM

Re: The Shed 'O Pain
 
Wednesday 4-25-2012
Climb:
Bouldered at CRG. Worked on a new problem that Steve set on the green wall. It's hard, about V8, but really good.

Tim Babcock 04-26-2012 01:43 PM

Re: The Shed 'O Pain
 
Mobility Work

"Karen"
150 wallball shots for time
11:55

JT Kalnay 04-26-2012 06:03 PM

Re: The Shed 'O Pain
 
Thursday April 26, 2012

Warmup:
3 rounds of:
5 burpees, 10 air squats, 15 situps

WOD: (for time)
21-18-15-12-9-6-3 of:
Squats holding 34# KB to chest
Knees to elbows on bar
hand release push ups

I went longer than the alloted 20 minutes so I don't know how long it took.
Likely somewhere around 23 minutes.
I wished I could have puked but whatever was in there wouldn't come out so instead I just spent the whole time not being able to breath....

Jeffrey Fortuna 04-26-2012 08:00 PM

Re: The Shed 'O Pain
 
Thursday 4-26-2012
Climb:
Bouldered at CRG. Sent a new problem that Matt set on the green wall.
System workout with Lena and Matt.

Everybody went to Muldoon's for the CRG boulder league dinner. Steve got first, obviously, and I got second. :)
Steve won a crash pad and I won a Detroit Climbing hang board. Sweet! :kicking0:

Tim Babcock 04-27-2012 04:13 AM

Re: The Shed 'O Pain
 
That's awesome, Jeff! Great job and congratulations!

JT Kalnay 04-27-2012 06:21 PM

Re: The Shed 'O Pain
 
Friday April 27, 2012

Rest day
Walked 1 mile to work, then walked 1 mile back.

Congratulations on 1st place for mortals in the comp!

JT Kalnay 04-28-2012 12:44 PM

Re: The Shed 'O Pain
 
Saturday April 28, 2012

Climbing with Kent. Good hard work.

Jeffrey Fortuna 04-28-2012 02:56 PM

Re: The Shed 'O Pain
 
Saturday 4-28-2012
Climb:
Bouldered at CRG with Tim. Had a great time doing the week 5 problems with him. Nice work Tim.

Thanks for the congrats JT. You're not kidding about the "mortals" comp. That kid Steve, who won, is just way to strong. The amazing thing, is that he is a really big guy. Definitely not the typical climber physique.

JT Kalnay 04-29-2012 08:46 AM

Re: The Shed 'O Pain
 
4/28 5k in 36:59, 60% shuffling/jogging, 40% walking
4/21 5k in 38:07, 60% shuffling/jogging, 40% walking
4/14 5k in 39:38, 50% shuffling, 50% walking
4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

on 4/21 the 60/40 was 300 jogging steps followed by 200 walking steps
on 4/28 the 60/40 was 120 jogging steps followed by 80 walking steps
the 120/80 was much easier on my prosthetic, heart, and lungs
also, didn't get the calf cramping

Might experiment with 65%/35% at 130 steps, 70 steps next weekend

After ten days of foot agility drills, my feet were turning over much more quickly.

Tim Babcock 04-29-2012 09:09 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at CRG with Jeff. Sent some good problems. Left many unsent. Fun!

Today
Mobility work

50 KBS 35#
50 push ups
40 KBS 45#
40 push ups
30 KBS 53#
30 push ups
20 KBS 72#
20 push ups
19:40

JT Kalnay 04-30-2012 03:46 PM

Re: The Shed 'O Pain
 
Monday April 30, 2012

Snatch Practice:
light weight, concentrate on form, get under the bar

Snatch Pull Practice:
heavy weight, concentrate on popping it once its past the knees

Squat Practice:
half of max squat, go down, hold for 5, come up, repeat

WOD: For time...

"run" 400
5 DL 135#
5 hang cleans 135#
5 push jerk 135#
5 DL 135#
5 hang cleans 135#
5 push jerk 135#
5 DL 135#
5 hang cleans 135#
5 push jerk 135#

"run" 400
5 DL 135#
5 hang cleans 135#
5 push jerk 135#
5 DL 135#
5 hang cleans 135#
5 push jerk 135#

"run" 400
5 DL 135#
5 hang cleans 135#
5 push jerk 135#

17:40

Will be traversing and doing system work at CRG tomorrow at 7pm.

Tim Babcock 04-30-2012 04:32 PM

Re: The Shed 'O Pain
 
2 boulder problems
5 pull ups
10 push ups
15 air squats
10 pronators
5 rounds

Hangboard workout

Jeffrey Fortuna 05-01-2012 05:42 AM

Re: The Shed 'O Pain
 
Monday 4-20-2012
Run:
3.66mi in 34:24 (9:23min/mi)
Climb:
Easy boulder problems to warm-up
Campus board workout

Tim Babcock 05-01-2012 03:04 PM

Re: The Shed 'O Pain
 
2012 CrossFit Games Regional: Individual Event 1

"Diane"

21-15-9 reps of:
155 pound Deadlift (Women's weight)
Handstand push-ups
6:42

JT Kalnay 05-01-2012 05:31 PM

Re: The Shed 'O Pain
 
Tuesday May 1st, 2012

Walked 1 mile to work, walked 1 mile home.

Drove to CRG (11 minutes)
bouldering, traversing, foot work, system work, talked to Jeff, talked to Kel.
A good session all round!

Tim Babcock 05-02-2012 05:37 PM

Re: The Shed 'O Pain
 
Boulder problem
3 TGU's 20-35-45-53-72
10 Pronators
5 rounds

Hangboard workout

Warm in the Shed tonight.

Tim Babcock 05-03-2012 03:34 PM

Re: The Shed 'O Pain
 
Mobility Work

"The Chief"

Max rounds in 3 minutes of:
95 pound Power cleans, 3 reps (135# is Rx)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
4 rounds for all 5 rounds.

JT Kalnay 05-04-2012 05:07 AM

Re: The Shed 'O Pain
 
Wednesday May 2, 2012

Walked 1 mile to work, walked 1 mile home.
Rode bike to Xfit gym.
Clean and Jerk Practice
Got 225. Failed on 235.
Metcon
15 minutes of burpees, jumping rope, weighted situps.
Rode bike home.

Thursday May 3, 2012
Rode bike to XFit gym.
Warmup
5 rounds of:
5 pullups
7 burpee bottoms (don't stand up, just do the push up and leg thrust)
9 KBS (55#)

Metcon
17 minutes of burpees
weighted walking lunges

Rode bike home.

JT Kalnay 05-04-2012 05:55 PM

Re: The Shed 'O Pain
 
Friday May 4, 2012

Walked 1.5 miles, stopping occasionally to swing a weighted stick. 1 over par.

Climbed 10 easy laps at KC with Dick and Betsy. They're fun.

Tim Babcock 05-05-2012 07:47 AM

Re: The Shed 'O Pain
 
Mobility Work

12 Burpees
12 Pull-ups
10 rounds
27:48

Mentally tough.

Jeffrey Fortuna 05-05-2012 08:45 AM

Re: The Shed 'O Pain
 
Tuesday 5-1-2012
Run:
0.5mi @4.0mph, 1% incline (warmup),
1.0mi @8.2mph, 1% incline

Climb:
Bouldered at CRG. Did add-on with Lena.

Wednesday 5-2-2012
Run:
3.66mi in 34:36

Thursday 5-3-2012
Run:
0.5mi @4.0mph, 1% incline (warmup),
1.0mi @8.3mph, 1% incline

Climb:
Bouldered at CRG. Didn't do very much. :(

Friday 5-4-2012
Swim:
36laps (about 1 mile) in 46:57.
Pretty slow even for me.

JT Kalnay 05-05-2012 09:51 AM

Re: The Shed 'O Pain
 
Saturday May 5, 2012

5/5 5k in 36:40, 70% shuffling/jogging, 30% walking (76F, warmest temp for jogging this year, and I have always suffered in the heat) Had Emma (7) with me for the first mile (13:01), then Emma (7), Elli (9), and Eve(6) for various parts of the second mile, (13:01), then they rode the golf cart for the third mile (10:39) and crewed my water bottle. On the last mile, for the first time in five years, I felt like I was "running". Objectively I wasn't, but subjectively it sure felt like it. It was a nice feeling, and one that I've dearly missed. Thank you Drs. Brooks, Joy, and Feinstein, thank you therapists Edelstein, Markowitz, and Johanssen, and thank you coaches Carl, Larry, RE, and Mike.

4/28 5k in 36:59, 60% shuffling/jogging, 40% walking
4/21 5k in 38:07, 60% shuffling/jogging, 40% walking
4/14 5k in 39:38, 50% shuffling, 50% walking
4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Tim Babcock 05-06-2012 01:53 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick. Lots of top ropes up. Fun.

JT Kalnay 05-07-2012 05:48 AM

Re: The Shed 'O Pain
 
Sunday May 6, 2012

Walked 1 mile at farm.

Played with the girls (yes this counts as exercise...)

Worked on slabs at Hinckley.

Jeffrey Fortuna 05-07-2012 05:50 AM

Re: The Shed 'O Pain
 
Saturday 5-5-2012
Bike:
10mi to CRG

Climb:
Bouldered at CRG for 2 hours

Bike:
10mi to home

Sunday 5-6-2012
Rest day

JT Kalnay 05-07-2012 03:44 PM

Re: The Shed 'O Pain
 
Monday May 7, 2012

Heavy Practice
Snatch Practice, really focussing on getting under the bar.
Only went up to 135#, did most of the practice at 95#

Heavy snatch pulls, focussing on getting stronger
155#

Tempo back squats, focus on getting deep and staying deep
155#, 225#, 255#

Warmup
7 rounds of:
3 strict pullups
3 strict presses (65#, 85#, 95#, 115#, 125#, 115#, 115#)
rest 1 minute

Metcon:
15-10-10 of:
squat clean to thruster, 95#
burpees (these are still scaled for me, but the scaling gets less and less, and now down to a 12" box for my hands, started at a 36" box...)

11:50

Jeffrey Fortuna 05-07-2012 04:10 PM

Re: The Shed 'O Pain
 
Monday 5-7-2012
Run:
3.66 mi in 32:51 379 kCal 8:58 min/mi

Didn't get to bed until really late last night, so I cut today's workout short to catch up on my rest.

Tim Babcock 05-07-2012 04:50 PM

Re: The Shed 'O Pain
 
Mobility work

5 Strict pull ups 5-10-15-20-25
5 Dips 5-10-15-20-25
10 Lunges (5 each leg) 20-30-40-40-60
5 sets for each

I did some planks with Mary afterwards.

JT Kalnay 05-08-2012 04:03 PM

Re: The Shed 'O Pain
 
Tuesday May 8, 2012

Clean and Jerk practice
Got 225, epic fail cleaning 235.
It's annoying to be able to jerk more than you can clean...

METCON:
30 12" box jumps
20 deadlifts, 315#
60 single unders
30 toes to bar
30 dumbell push presses (I used 35# KBs in each hand)
30 pistols (I held onto rings, lowered down slowly, and pulled up slowly, but did do one leg at a time)
30 situps
20 burpee box jumps
17:40

Am headed "out west" tomorrow to hold the rope for a couple of my friends who are working projects. Will get lots of exercise hiking to the base of climbs and then hiking back from the base of climbs.
Climber Friend: "Jt, don't you want to climb?"
JT: "No thanks, I'm worked from hiking to the climb."
Climber Friend: "Ok."
JT: "I find the approach to the 5.9s in the gym to be more suitable."
Climber Friend: "You are funny."
JT: "I am serious."

Tim Babcock 05-08-2012 05:16 PM

Re: The Shed 'O Pain
 
1 Problem
10 back extensions 0-10-15-20-35
10 pronators each arm
5 rounds

1 problem
10 ghd sit-ups
10 reverse wrist curls
5 rounds

1 problem
10 push ups
5 rounds

1 additional problem

Headed to sixth grade camp for the rest of the week. I don't know whether to be excited or scared.


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